All of us want to be healthy, but few of us are determined to put in the hard work to be healthy. Remember, excuses don’t burn calories. You know you have to cut down your calorie intake, but how much? Yes, it’s hard to figure out how many calories you need to cut to maintain a healthy weight. But once you understand the facts of calorie-control, eliminating those pesky calories that add to your weight, is easier than you think.
There are several ways to manage a healthy weight, but there is no benefit at all, if you don’t make changes in your daily calorie intake. All you need to do is eat a small portion of healthy food and increase physical activity. ‘Exercise more’ and ‘eat less’ – is the mantra to manage a healthy weight (1).
To make it easier for you, we have some easy ways that may help you stay away from consuming extra calories. Read on to know these hacks that will help you achieve healthy weight in no time at all…
Pistachios are a kind of tree nut with numerous health benefits and are a great source of protein, dietary fiber, potassium, magnesium, vitamin K, and several phytochemicals. (2) If you like to eat pistachios, it is better to eat in-shell pistachio nuts rather than shelled nuts to reduce your calorie intake (3).
2. Avoid Big-Size Plates
Your plate size has a bearing on the amount you eat. Avoid picking a big-size plate when you are in a buffet or dining out with your friends. If your plate is big, you fill it up and, usually, eat it all. Using a small plate may be a good idea to keep yourself from overeating. A study suggested that the size of a plate may influence how much food people put on their plates (4).
3. Attentive Eating
Turn off your TV at mealtime to help keep yourself away from eating too much. Eating while watching TV, while working, or in a hurry may lead to overeating. Not only do you need to be mindful of how much you are eating, but also how fast you eat. Slowing down your eating may help you control how much you eat. A study has also suggested that attentive eating is likely to influence food intake (5).
4. Visualize Food
Visualizing your food may be a clever trick to lessen cravings. If chocolate or chips are your weakness, and you are about to stuff your face with some, imagine yourself eating all the packets kept in the store! Literally swimming in a sea of chocolate (or chip wrappers), your mouth full of the ultra-sweet flavor and your hands all covered in melted chocolate before you rip off the wrappers of what you are planning to eat. Remember that almost sickening visual of Augustus Gloop from Charlie & The Chocolate Factory? Yeah, that’s the mood! The findings of one study revealed that the imagination of a particular food item is a good method to decrease the intake of the same food (6).
5. Eat Avocado
This amazing fruit is packed with an array of nutrients such as fiber, vitamins, potassium, magnesium (7). It is also known as a medium- calorie-dense food that may help with healthy weight management (8).
We hope that these super easy ways may help you cut those extra calories. By making some small changes in your eating habits you move ahead towards your fitness goals. If you want to know more ways to stay fit and healthy, you can subscribe to our newsletter for easy to follow tips that you can incorporate into your daily routine. You may also want to check out the SuperFood WeightLoss Accelerator Program. It is a customized program to help you achieve your healthy weight goals and fulfill your nutritional needs.
Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The statements and/or product(s) described in this article are not intended to diagnose, treat, cure, mitigate or prevent any disease, illness or health condition. It is advisable to consult your healthcare provider before making any changes to your lifestyle, diet or dietary supplement program.
- “Exercise for weight loss: Calories burned in 1 hour” Mayo Clinic.
- Honselman, Carla S., et al. “In-shell pistachio nuts reduce caloric intake compared to shelled nuts.” Appetite 57:2 (2011): 414-417.
- Dreher, Mark L. “Pistachio nuts: composition and potential health benefits.” Nutrition reviews 70:4 (2012): 234-240.
- Sharp, David E., Jeffery Sobal, and Brian Wansink. “Using plate mapping to examine portion size and plate composition for large and small divided plates.” Eating behaviors 15:4 (2014): 658-663.
- Robinson, Eric, et al. “Eating attentively: a systematic review and meta-analysis of the effect of food intake memory and awareness on eating.” The American journal of clinical nutrition 97:4 (2013): 728-742.
- Haasova, Simona, et al. “Effects of imagined consumption and simulated eating movements on food intake: thoughts about food are not always of advantage.” Frontiers in psychology 7 (2016): 1691.
- Dreher, Mark L., and Adrienne J. Davenport. “Hass avocado composition and potential health effects.” Critical reviews in food science and nutrition 53.7 (2013): 738-750.
- Heskey, Celine, Keiji Oda, and Joan Sabaté. “Avocado Intake, and Longitudinal Weight and Body Mass Index Changes in an Adult Cohort.” Nutrients 11.3 (2019): 691.